Strength:
Weighted Dips (Bars/Rings)
5-5-3-3-2-2-1
Metcon:
For time:
2 Rounds:
30 Wallballs (#10/6)
15 DB Power Cleans (#22.5/15,x2)
Run 400m
2 Rounds:
30 Wallballs (#10/6)
15 DB S2OH (#22.5/15,x2)
Run 400m
Weightlifting:
Power Snatch Balance + OHS + Snatch Balance
(3+3+3) @ 70% x 5
Snatch Balance + OHS
(2+2) @ 85% x 5
Snatch Pull + Power Snatch + Squat Snatch
(1+1+1) @ 70% x 5
Front Squat
3 @ 90% x 4
Sots Press
10 x 4